Moroccan Lentil Chickpea Stew Recipe

• 份量: 5 servings
• 總時間: 45 minutes

食材

1 Tbs Coconut Oil (or Olive Oil)

1 C Yellow Onion (medium dice)

1 3/4 tsp Cinnamon (ground)

3/4 tsp Cumin (ground)

1 1/4 tsp Coriander (ground)

1/2 tsp Red Pepper Flakes (bump it up to 3/4 tsp for extra heat)

1 1/2 tsp Fine Sea Salt

1 1/2 tsp Garlic Cloves (microplaned (about 3 medium cloves))

2 C Vegetable Broth (+ more for a soupier stew)

2 C Water

28 oz Can of Crushed Tomatoes

2 C Carrots (Sliced in thin coins)

1 C Dry, Uncooked French Lentils

1 1/2 C Cooked Chickpeas (drained (one 15oz can))

1 Lemon

Full Fat Coconut Milk (the canned variety) or Whole Milk Yogurt for Serving

步驟

In a large Dutch oven, add the coconut oil and heat until shimmering. Add the onions and saute for 10 minutes on medium-low. A little charring is okay.

Stir in the cinnamon, cumin, coriander, red pepper flakes and sea salt. Add the garlic. Stir until fragrant, about 2 minutes.

Pour in the broth, water, tomatoes, carrots, and lentils. Stir. Bring to a boil, then turn to medium low and simmer for 25 minutes. The stew will thicken as it cooks. Add the chickpeas and simmer for another 10 minutes or until the lentils are tender and chickpeas are cooked through. If a thinner stew is desired add more vegetable broth 1/2 C at a time. Remove from heat and squeeze 1/2 a lemon over the stew. Stir. Taste for salt adjustment.

Ladle into soup bowls then garnish with coconut cream, or yogurt and cilantro. For the coconut cream, open and scoop out the soft layer of fat on the top to dollop on the stew. Otherwise, a few scoops of rich coconut milk can be spooned over top. Serve with lemon wedges, coconut milk or a generous scoop of yogurt, and cilantro.

營養

• 卡路里: 341 kcal
• 總脂肪: 5 g
• 飽和脂肪: 3 g
• 鈉: 1335 mg
• 總碳水化合物: 60 g
• 膳食纖維: 21 g
• 總糖: 15 g
• 蛋白質: 18 g